Upper body push, lower body pull
Remember - especially with your neck/shoulder - to ease into your program (that may mean reducing weight, reps or sets). If a flare up occurs, PLEASE DON'T FREAK OUT, it may mean that you have jumped into too much too quick. So after a small rest, start things a bit lighter and gradually build things up. The weights I've given you are based on my opinion from our session the other night and you should adjust them to suit you as needed.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
3 | 10-12 | 20 (bar only) | Remember that straight back! Deadlift from the rack to start with (rather than the floor) to get a feel for the movement before you add range. Use the 3-points of contact pole drill i showed you before you start to nail the movement :) |
Dumbbell Incline Press |
3 | 10-12 | 7.5kgs | |
Band Pull-Apart Variations with Tutorial |
15 | Red | Perform 1 set after each set of chest press |
|
Split Squat |
3 | 8-10 | 20kgs | Try front foot elevated if too hard. Can use barbell across shoulders but i would prefer you to use DBs or KB in each hand |
Lat Pulldown |
3 | 10-12 | 20kgs | Single arm. Either half kneeling as i showed you or on the machine in cardio room |
Lying Leg Curl (Hamstrings) |
3 | 10-12 | 20kgs | |
Push up |
3 | 8-10 | Start at an incline of exercise bench height/use the squat rack/smith machine as we did |
|
Dumbbell Bicep Curl |
3 | 8-10 | 5kgs |
Upper body pull/lower body push
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Crab Walk |
3 | 15 each side | Blue booty band | To strengthen those glutes do before each set of squats or as a warm up |
Barbell Squat |
3 | 10-12 | 25kgs | |
Body Weight Row |
3 | 8-10 | Use the squat rack as we did. Keep hips up and abs on. |
|
Bulgarian Squat |
3 | 8-10 | 8kgs | |
Straight Arm Cable Lat Pulldown |
3 | 10-12 | 25kgs | |
Bridge and Variations |
3 | 10-12 | 10kgs | |
Barbell Shoulder Press |
8 | 2kgs | Lateral shoulder raise wasn't in the system (perhaps google it). If you can, give it a go, one arm at a time, you don't need to go too high. |
|
Bench Tricep Extension |
3 | 8-10 | 30kgs | Again not in the system, look up rope tricep extensions |